How to eat during fitness
1. Increase your muscle circumference through strength training and enhance the synthesis rate of muscle protein through fitness diet. Be sure to add high-quality protein and carbohydrates after fitness. If you don't eat after exercise, it's a white exercise. It's difficult for girls to practice muscles, and it's totally unnecessary to be afraid that strength training will become King Kong Barbie. Losing weight (controlling weight) is a long-term process. A long-term healthy weight loss model must basically maintain the original dietary intake. Optimize your diet to eat healthier and consume body fat by increasing your daily metabolism. 3. After losing weight successfully, try to keep the original fitness habits in order to keep in good shape.
Protein in Fitness and Muscle-building Diet
On the correlation between supplementing protein and muscle growth: The prime time for muscle growth is 20 hours after strength training. At this time, the synthesis speed of protein in muscle has increased by more than two times, and muscle is growing and repairing actively. If protein can be properly ingested at this time, it can greatly promote the speed and efficiency of muscle synthesis.
Generally speaking, in order to gain muscle and shape, it is suggested to supplement enough high-quality protein during and after fitness. It is more convenient to eat protein powder granules for fitness at ordinary times. If you don't want to eat during fitness, you need to eat lean meat such as beef and chicken or high-protein food such as boiled eggs after fitness. * The research shows that the protein requirement of normal people is about 08g/kg/ day, and the suitable intake of strength training athlete protein is 16 ~ 18g/kg/ day. That is to say, if you do strength training and gain 509 muscles, your protein intake should reach 809 or more that day, and then break it down into three meals a day. It is suggested that 609 is more suitable for meals during and after exercise.
Carbohydrates in body-building diet
Before exercise: General bodybuilders should consume high-quality carbohydrates with low G 1 two hours before exercise. This has the following advantages: first, it can promote sports performance and increase sports endurance; The second is to promote fat decomposition; Third, it does not affect the secretion of growth hormone during exercise. If you often can't finish training, you need to think about whether it is because you ate something wrong before training. Exercise: The human body consumes muscle glycogen during exercise, and strength training mainly relies on muscle glycogen for energy supply. When muscle glycogen decreases, exercise ability and exercise endurance will also decrease accordingly. Therefore, during exercise, you can choose to supplement carbohydrates appropriately (protein powder+honey water is convenient, and you can also eat some high-sugar fruits such as candy, bananas and grapes).
After exercise: the digestion and absorption of carbohydrates are closely related to insulin secretion in the body. Insulin can help the body recover, including energy reserve, muscle synthesis, fat synthesis and so on. Therefore, in order to accelerate the secretion of insulin, you can enjoy a meal with a high glycemic index after exercise, so that blood sugar rises rapidly, such as taking high-sugar fruits, rice, potatoes, corn, carrots and other high-quality carbohydrates.
Studies have shown that supplementing carbohydrates immediately after training can increase the synthesis of muscle glycogen more than supplementing carbohydrates a few hours after training. Also measured by 50k9, it is recommended to consume at least 609 carbohydrates during and after exercise. Mainly depends on personal physique. If you exercise on an empty stomach without any discomfort, you can really lose fat faster, but the muscle glycogen stored in the human body is very limited, and fasting exercise will affect the level of strength training, so it depends on whether you choose to exercise on an empty stomach.
Fitness, muscle building, dietary fat
The most important component of human cells and brain is fat. We must eat enough fat in our diet to maintain people's normal life activities, and eating high-quality fat will increase satiety and make it less easy to gain weight. Generally speaking, if you are a person who has strict requirements for muscle gain, it is recommended not to eat fat, including egg yolk, for two hours before and after exercise. For ordinary people, it is bound to add to our fitness shaping.
Studies have shown that eating high-fat foods before training will reduce the secretion of growth hormone, which will correspondingly affect your body's recovery and growth, as well as the effect of reducing fat and shaping. Eating fat after training will slow down the overall increase of blood sugar, thus slowing down muscle synthesis. After training, the body's digestive ability is often poor. Eating fatty food at this time is likely to cause gastrointestinal discomfort.
How to eat during fitness
Generally speaking, everyone is born with different constitutions and different basal metabolism. Sisters with low basal metabolism should try their best to improve basal metabolism. Rome wasn't built in a day. It must take a long time to lose weight. The main method is to optimize the diet structure with 1 2. Increase the muscle content of our body through strength training.